Comparing Nutrients in 5 ounces Crackers, whole-wheat VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Crackers, whole-wheat	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	21% 605kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	3.85% 5g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	5.04% 3.66g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	2.6% 1.9g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.45g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	26.8% 15g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	7.1% 28.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	59% 4.73mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	4.2% 0.096mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	67% 469mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Tomato Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat versus 5 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat vs Tomato Juice with Salt:

• 5 ounces of Crackers, whole-wheat have 1.8 times more Vitamin B1, 6.9 times more Vitamin B3, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9, 4.4 times more Vitamin E and 11.8 times more Vitamin K than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain more Vitamin A, 3.7 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, whole-wheat vs Tomato Juice with Salt:

• 5 ounces of Crackers, whole-wheat have 3.6 times more Calcium, 10 times more Copper, 8.6 times more Iron, 10 times more Magnesium, 31.6 times more Manganese, 17.4 times more Phosphorus, 1.6 times more Potassium, 20.2 times more Selenium, 3.2 times more Sodium and 23.9 times more Zinc than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 32.1 times more Water than Crackers, whole-wheat.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat have 25.1 times more Energy, 48.7 times more Fat, 108.6 times more Saturated Fat, 168.6 times more Omega 3, 277.1 times more Omega 6, 19.7 times more Carbohydrate, 25.8 times more Fiber and 12.4 times more Protein than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 2.2 times more Sugars than Crackers, whole-wheat.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein